4/5/18

CrossFit 45 North – CrossFit

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Warm-up

Ben’s Bullet Proof Shoulders (No Measure)

1. 20 per side Side Plank with reverse fly

2. 3 to 4 reps per side for 15 seconds – Modified Pushup Y hold

3. 15 Scapular Retraction Pushups

4. 20-25 T’s on box with overload on every 5th rep

5. 20 – 25 W’s (pinkies) on box with overload on every 5th rep

6. 15- 30 Cuff Isolations each arm

Weightlifting

Overhead Squat (1 x 8 @ 65%; 1 x 8 @ 70%; 2 x 10 @ 75%)

BWB Cardio

Ski Erg

20 seconds max effort; rest 40 seconds

15 sets

Metcon

Metcon (Time)

In 15 min

Buy in:

400 m Single KB carry 55/35

then before time cap:

3 RFT

20 Alternating Pistols

10 Luggage Deadlifts per side (20 total)- 135/95

20 Lateral Burpees

RX+

Pistols must be a 2 second pause in the bottom

155/105 for DL

Body Weight Burn

Metcon (Time)

In 15 min

Buy in:

400 m Single KB carry – 35/18

then before time cap:

3 RFT

20 Alternating Lunges

10 Luggage Deadlifts per side with KB – 35/18

10 Burpees to target